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Healthiest Fast-Food Options for Lunch

author image Jill Corleone, RDN, LD
Jill Corleone is a registered dietitian and health coach who has been writing and lecturing on diet and health for more than 15 years. Her work has been featured on the Huffington Post, Diabetes Self-Management and in the book "Noninvasive Mechanical Ventilation," edited by John R. Bach, M.D. Corleone holds a Bachelor of Science in nutrition.
Healthiest Fast-Food Options for Lunch
Go for the grilled chicken instead of the fried. Photo Credit LeventKonuk/iStock/Getty Images

On average, Americans get more than 10 percent of their calories from fast food each day, according to the Centers for Disease Control and Prevention. Fast food and weight gain usually go hand-in-hand, but they don't have to. If fast food is your only option at lunch, knowing your healthiest options can help you make smarter decisions and keep your calories -- and weight -- in check.

Burger Joints

It's OK to eat a hamburger at one of the fast food burger chains. But the healthiest option for lunch is a regular-size hamburger -- or even better the kiddie size -- as long as you skip the cheese and the special sauce. As for side dishes to round out your lunch meal, side salads with light dressing make the healthiest choice. Many of the fast food burger joints offer chicken as well. A grilled chicken sandwich without sauce or a grilled chicken salad with light dressing both make healthy lunch choices, too.

Chicken Franchise

It's not all fried at fast food chicken restaurants. Many of these restaurants offer a roasted or grilled skinless chicken options. The skinless white meat chicken is your healthiest choice at lunch. For sides, salads with light dressing also make a good option, as well as the vegetable sides such as green beans or mixed veggies. You should also skip the sauces and gravies to save calories, fat and sodium.

Pizza: Skip the Meat

According to the 2010 dietary guidelines for Americans, the No. 2 source of saturated fat in the diet is pizza -- full-fat cheese is No. 1. To make your pizza lunch healthier, and lower in saturated fat, top it with veggies or lean meats such as grilled chicken. To increase the nutrition, get your slice on whole wheat crust. A small salad with oil and vinegar also makes a healthy side dish to go with your pizza.

Lighter Mexican

If you're eating Mexican for lunch, you have a few healthy options. You can make your own healthy lunch meal using the side dish and condiment menu with an order of black beans and rice with salsa. A soft chicken taco with a side of black beans also makes a healthy choice. If you can customize your order, a bean and cheese burrito with a light amount of cheese also makes for a healthy fast-food lunch.

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